Strength:
Paused Overhead Squats
3-3-3-3-3
*4sec pause at the bottom of each rep
Metcon:
For time:
50-40-30-20-10 Situps
15 DB Hang Clean and Jerks (#22.5/15,x2)
Endurance:
10 Rounds for time:
200m Run w/plate (#20/15)
15 Plate G2OH
12 Plate Russian Twists
9 Burpees on plate
6 Box Jump Overs
3 Wall Walks